6 Tips from a Personal Trainer to Start Your Fitness Journey on Your Own

Women talking about fitness

The starting point is the most difficult and the scariest. A personal trainer can help you start your fitness journey, but with the right motivational tips you can be your own coach. We have many success stories to prove it.

If you’re at that point where you are ready to make some serious lifestyle changes but information overload has got you completely frozen, this blog post is for you.

Man sitting on stairs

Here are 6 tips from personal trainer Lunden Souza for anyone who is starting their fitness journey on their own:

1. Make a commitment to YOURSELF

Trainer’s insight:

Most people pay for personal trainers because they want someone else to make them work. In the end, only the ones who really stick to the plan see results. And this is a decision you can make on your own.

It’s up to you to decide that you are ready for change. If you are not fully committed to the process (and all the unknowns), you won’t reach your goals. You have to tell yourself that no matter what emotions come up, what hard times might come – you WILL succeed. Basically it’s about balance, and you have to be 100% committed to finding your balance.

Man taking a break during workout

2. Create a vision board

Trainer’s insight:

Having a goal in mind is going to be important for those days when you are not feeling it. A vision board can help you get in the right mood and mindset for your workouts, even after a stressful day.

Get a poster board or a cork board and get to work creating a vision for your life. Add images from magazines that reflect your absolute wildest dreams. NOTHING is off limits. And, this doesn’t have to be just pictures of body types that you like. What about people smiling, your dream house, your dream job, and motivational quotes?

Put this in a place where you see it every single day. And it’s okay to create new vision boards when you feel like those dreams and goals have been realized.

3. Start small: Do 10 jumping jacks & 10 squats

Trainer’s insight:

Progress is key. It’s better to start small and keep adding than to start really motivated and give up after 2 weeks. Your body gets used to the same workouts, so you need to keep increasing the intensity.

Never worked out a day in your life? Don’t get consumed with needing to do a full workout routine. Today do 10 jumping jacks and 10 squats – tomorrow do 11. Is 10 too much for you right now? Do 5. Don’t think, just go for it!

Woman doing Squats

4. Remind yourself that something is always better than nothing

Trainer’s insight:

The people who transform their body transform their everyday life, too. They don’t do it with a time limit, they look for every opportunity to get better, every day, for life.

Perhaps a day gets busier than you anticipated or you slept through your alarm. Before you go into panic mode, see if you can find 5 or 10 minutes somewhere to squeeze in some bodyweight training, a brisk walk, or perhaps a quick yoga session before bed.

If you get stuck thinking that you’ve failed when life doesn’t go exactly as planned, you’re in for a lot of upsets on a regular basis. Find a way! 😉

5. Don’t stress over weights

Trainer’s insight:

You don’t need to go to the gym and sign up for an expensive membership right away. You can start working out at home using your best piece of equipment – your own body weight!

You can completely transform your body using your body. Now, I am not saying you It’s not that you shouldn’t go to the gym or shouldn’t sign up for a bootcamp. But don’t get caught up in thinking that’s the only way. You can use the adidas Running app to start running or do your first home workouts with the adidas Training app!

6. Be more mindful of your movement and thoughts throughout the day

Trainer’s insight:

Working out is the time when you focus on your body and your mind. Mindfulness is the key to transforming your life. From learning new exercises to staying mentally tough when things get rough – practice mindfulness and it will help you get fitter, too.

Get off the hamster wheel, and stop staring at your smartphone and computer all day. On your way to work, while you’re walking to grab lunch, or running errands and start noticing the world around you.

What do you smell? What do you see? What colors or patterns catch your eye? What are you actually thinking or feeling at that very moment? Perhaps instead of staring at your phone with your head down while walking to grab lunch, you’ll catch the smile of a colleague or a complete stranger. Or you’ll realize that you are subconsciously heading towards the elevator or escalator when really you should be taking the stairs.


Starting anything new is scary. But that fear is actually really powerful. You’ll be amazed at what you can learn by conquering your fears and just going for it.



Lunden Souza Lunden Souza is an Online Fitness & Lifestyle Transformation Coach. She helps people all over the world create a sustainable healthy lifestyle, so they'll never have to "start over" again! Connect with @lifelikelunden for real-life strategies to get on track for long-term health in both body and mind. View all posts by Lunden Souza »